[quote]jake_j_m wrote:
Good work as ever. Not far off that “oh so satisfiying” 2 plate close grip. Or at least it was for me after only handling it on flat bench a couple times before! I just gotta stay ahead of you best I can at this stage! [/quote]
Thanks! I’m hoping I can regular grip-width bench 100kg at this stage. I’ll retest my max in a month or so as I really want to rep 100kg when I get it. [/quote]
would be pretty sweet at your weight! I should be getting some olympic lifting shoes as a christmas present so might have to play around with the oly lifts and throw in plenty of front squats etc. as assistance to make good use of them :)[/quote]
Oly shoes are great, they change the way you squat!
B. Over Headsquat:
barx10x2
40kgx5x2
50kgx5x2
60kgx5
C. Pendlay Rows:
60kgx10
70kgx10x2
80kgx6x2 (Up from last week)
85kgx5 (Pr)
D. Shrugs:
110kgx10
130kgx10
150kgx10
150kgx10
160kgx10
Notes:
Tight, thick and solid training today. Happy enough with the clean Pr, wanted 105 and almost had it but my power out of the hole let me down. It’ll fall in a week or two though. Starting smolov for front squats tomorrow…my body is ready.
[quote]jake_j_m wrote:
Train w/ focus on increasing olympic lifts = super-acceleration mode for PRs, regardless of bodyweight and training age, it would seem :)[/quote]
Hah thanks man! I have BIG things planned for the next month in regards to my training which will either work brilliantly, or leave me broken and weak… Can’t wait!
Notes:
Tight training, happy enough with the 95kgx5 set on regular bench. All but the last rep flew up which is surprising considering I last benched 3 days before and had VERY noticeable trap/upper back doms. Smolov front squats were weirdly tough, taking 110kg as my training max with them for this cycle. Hoping the frequency/volume doesn’t kill me… More squats tomorrow, I have genuinely never dreaded a workout more.
A. Oly Squats:
barx10
60kgx5
80kgx5
100kgx5
120kgx3
130kgxfail (No power out of the hole, called it here)
B. Smolov Front Squats:
5 sets of 7 @ 82.5kg
C. RDLS:
100kgx10 x2
110kgx5 x2
115kgx5
60kgx40-50 (Lost count…)
Notes:
Shitty backsquating, tightness and doms were starting to get the better of me. Was my 3rd day in a row squatting so that is to be expected really… Front squats were easy enough. Need to foam roll my everything…
A. BackSquats:
barx20
60kgx10
80kgx10
100kgx10
120kgx3
130kgx1 (Pr)
B. Ez Curls:
20kgxsome
30kgx10
35kgx10
40kgx5
45kgx5
C. Cable Tri Pushdowns:
5 sets x some
D. Seated Calves:
4 sets
E. Farmers Walks:
31kg (Per Hand) @40m
71kg (Per Hand) @40m
91kg (Per Hand) @40m
101kg (Per Hand) @20m
111kg (Per Hand) @7m (Luls, grip dead by this point. Callouses tearing off…)
Notes:
Accessory day today. Started off with squats and was happy enough to get 130kg up since I missed it a couple of days ago. Did some arms for dat pahhhmp and threw in some calves for Knee rehad work (experimenting with this to see how it works). Farmers walks were stupid hard, these are definitely going to be a staple of my training from now on. More squatting tomorrow, can’t wait!
[quote]spar4tee wrote:
Are the farmer’s for sheer awesomeness? That weight’s not to shabby all things considered.[/quote]
Yeah pretty much, my training partner and I just felt like throwing them in. I was surprised I could even hold onto the weight in the last trip as it was over 220kg total weight and my max deadlift last time I tested was under 170kg. So considering that I didn’t feel to bad about only making it 7m with them!
I’m going to really have to compete to stand with you on military/push pressing, good stuff. Congrats on yet another PR.
The farmers walks sound fun. I might have to attempt some myself but your grip sounds pretty good! I doubt if I’d be able to do a 30m or so with my gyms heaviest dumbbells at 75kg / 175 lb each. Working on my grip though, should be a fun challenge.
[quote]jake_j_m wrote:
I’m going to really have to compete to stand with you on military/push pressing, good stuff. Congrats on yet another PR.
The farmers walks sound fun. I might have to attempt some myself but your grip sounds pretty good! I doubt if I’d be able to do a 30m or so with my gyms heaviest dumbbells at 75kg / 175 lb each. Working on my grip though, should be a fun challenge.[/quote]
Thanks a lot, I really feel like my training is feeling good at the moment. Not as strong as I want to be, but my numbers have consistently been moving in the right direction for the last couple of weeks. I’ve just about tuned in to what works for me. Feelsgoodman.jpeg
A. Cleans:
60kgx1 x5
70kgx1 x3
80kgx1 x2
85kgx1 x2
90kgx1 x2
95kgx1
100kgx1
105kgx1 (Pr, Chuffed with this as I missed it last week!)
B. Smolov Front Squats:
10 sets of 3 reps @ 92.5kg (Last 5 sets paused for luls/brutality)
C. Deficit Deadlifts: ]
60kgx10
120kgx5x2
130kgx5 (Pr)
Notes:
By far the most brutal training session I’ve ever had to endure. Came in aching from the last couple of days training and a shitty nights sleep but slowly warmed up into it. Cleans didn’t start feeling decent until about 90kg. Pleased to get 105kg up, the pull was slow as fuck but my speed getting under it to front squat it up was surprisingly decent. This made me pretty fatigued, so the squats were more brutal then they had to be…so not quite sure why I decided to having a pissing contest with my training partner and do paused reps with the front squats… Benching and more front squats tomorrow. DO NOT WANT.
A. Bench (Max testing):
barxsome
40kgxsome
60kgx5
70kgx1
80kgx3
90kgx3
100kgx1 (PR, 15 second grinder…)
B. Close Grip Bench:
80kgx5
85kgx5
90kgx4 (+2 Pr)
90kgx2 (Misgrooved)
70kgx12
C. Smolov Front Squats:
4 sets of 9 @ 87.5kg
D. DB Rows (Straps as grip was friend):
3 x 15 @ 45kg (strictish)
Notes:
Brutal, brutal training today. Went it fatigued as fuck and not wanting to train at all, but had to bring a session forward by a day as the gym will be closed over xmas. Happy that I could get the 100kg bench up. I definitely have it in me to get it up faster than I did, but I will put the grinding down to general tiredness from 6 days of squatting this week… Finally got over the 3 rep hump I was struggling to get by on the close grip at 90kg (failed on 90kgx2 a number of times…) Front squats were stupid brutal, really had to sack up to get through em. Two days rest then back at it hard Tuesday!
